Are you stressed out? Do you go to bed at night worrying? With the current economic environment, it is easy to understand why many people are more stressed now than ever before. In fact, a recent landmark Gallup Healthways survey of 355,344 people showed that Americans are increasingly struggling with their mental health and well-being as the economic crises worsened throughout the past year. Combine that with the new evidence proving stress can actually make you fat— and you have a double whammy!
So you ask, how does effectively managing your stress help manage your weight? When a person is stressed, it increases his or her Cortisol levels. With time, elevated Cortisol levels are very unhealthy and can actually suppress your immune system and lead to weight gain.
Americans can use a dose of happiness during these challenging times. We are a more stressed out and obese America than ever before. Below are eight key strategies you can implement to improve your mental fitness and reduce your stress.
Take a deep breath.
Sometimes the simple act of taking a deep breath or even better—going outside and taking a deep breath can help by allowing the body to take in more oxygen and relax.
Smile and laugh daily.
Smiling helps boost your immune system and relieves stress. It lowers blood pressure and helps you look younger and more attractive. In fact, laughing and smiling are natural painkillers because they release endorphins. Make sure you laugh and smile often to also help reduce Cortisol levels.
Keep a gratitude journal.
Write down five things that you are grateful for each day. This is one of the secrets to happiness in life. Be grateful for what you have. All too often, people spend most of their time thinking about what they wish they had instead of seeing how abundant their lives are already.
Read a book.
I’m a huge advocate of consistently reading to improve your mental nutrition. Feed your mind with good information and always work to improve yourself. Reading only 10 pages a day will allow you to read about 15 books a year. A few of my favorite authors are Jack Canfield, John Maxwell and Napoleon Hill.
Surround yourself with positive people.
Everyone knows those people in their lives who are always negative and can ruin a good mood. I like to call them “energy vacuums.” I want you to spend less time with energy vacuums and more time with your friends and family who lift you up with their positive energy.
Be present each day for life and love.
Americans are so obsessed with their phones, a recent study showed that 35 percent of Blackberry users prefer their PDA to their spouse. Invest time to improve your relationships with your family and friends and take a break by disconnecting with your phone/laptop in order to better connect with the people you love.
Exercise.
This is a definite stress reducer and also helps you manage your weight. Make sure you schedule your exercise in your calendar to prevent excuses.
It’s okay to say “no.”
Tired? Overscheduled? Overcommitted? Just say “No.”
words: Mitzi Dulan, RD, CSSD